How to Really Live to 90

Will you live to be 90?

Nobody knows for sure. I’m actually shooting for 100. July 6, 2063. And you’re all invited to the party.

Living that long in good physical and mental health is going to take some planning and some effort. And it’s not just the eat right-exercise-have friends-get a pet-work puzzles-type things that will give you a long, satisfying life.

But I'm not talking about just 'making it' to 90. I'm talking about 'living' to 90.

Most people don’t want to be around that long if they’re just surviving, in misery and mediocrity. So what’s the secret to finishing strong? How do most 90-year olds feel about their life? If they could change one thing, what would it be?

Well, they told us. Last Thanksgiving, my baby brother Adam told me about a recent survey of people over 90 years old. 90% of them said they wish they could change one thing about the way they lived their life. Nearly every 90 year old has the same regret. They want a Marty McFly/Back to the Future time machine so they can go back about 70 or 80 years and give themselves this message:

Don’t be so scared—take a chance.

These folks had been around the block more than a few times. Even with so many different experiences and backgrounds, and all those years, they all came to the same conclusion. These 90 year olds realized that the experience and expression of their individual life was not as rich and fulfilling as it could have been. As it should have been.

Because of fear.

It may be fear of failure. It can even be fear of success. Sometimes fear can be a great motivator…but it can also keep us from our Best. We’re scared to ask someone to the dance. We’re scared to ask our boss for a raise. We’re scared to start a new business. Try something new. Follow a dream. Be ourselves.

How can we turn loose of our fear and take more risk? By remembering that mistakes are just feedback, not failure. Your mistakes/feedback gives you more information so you can make the necessary corrections to your course and keep moving down your path.

When kids are learning to walk they fall all the time. But they don’t stay down, do they. They get up and try again. They’re not worried about how they look. They’re focused on the goal. If your goal is big enough and exciting enough, your enthusiasm will help keep the fear in check.

Take four minutes and write down a few goals for yourself. Then start working to make them happen. ‘Baby steps’ can help you sneak past the fear. And help make your 90th birthday party a smashing success.

Dr. Vince


P.S. Imagine you see a little child taking his first steps. Now imagine he falls. What’s your first thought? What do you say? What do you do? Try that on yourself next time you blow it.

Bullet Head was a Lot Smarter than We Thought

In high school, we had a friend who we affectionately called “Bullet Head”. Whenever we’d eat out, the rest of us would splurge and buy a Coke, but he’d always get water. “Water’s Free!”, he’d say. (Bullet Head was on a tight budget. I had another high school friend whose budget was so tight that one day he put 78 cents worth of gas in his car, but that’s a whole nother story.)

We should’ve learned something from Bullet Head (like water is better for you than Coke), but we were young and foolish. And water’s not that free anymore. But the more I study health and wellness, the more I realize the importance of water in maintaining excellent health.

In fact, by doing this one, simple thing—drinking enough water each day—you can improve your health tremendously.

Yes, there’s lots of debate on how much water you need. So, I’ll give you the Reader’s Digest version, based on my experience and research, and let you make your own decision.

Your body is about 70% water. Your muscles are about 80% water. Each cell is filled with fluid, which is mostly water. Each cell is surrounded by fluid, made of water. Your cells function and communicate through these intra and extra cellular fluids. Hormones and other important chemicals (endorphins, neuropeptides, etc.) travel through the bloodstream; blood is mostly water.

Get the picture? Your body needs water to work right, to express your best Health and your Best Life.

But how much do you need? Research has shown that a human body works best when it has ½ an ounce of water per pound of body weight each day. So, how much do you weigh, roughly? Divide that by two. Drink that many ounces of water each day. Yeah, it sounds like a lot, especially if you’re not in a water habit.

And that’s what I’ve found helps the most—get into a habit. If you keep a 20 ounce bottle with you, and keep track of how much you drink each day, it will get easier. When you finish one bottle, try to get into the second one. Once you can drink two each day, try to get into the third one. I weigh about 165, so I try to get 80 – 100 ounces each day, which is four or five 20 oz bottles. Two before lunch, two before bed. Not too hard. (I refill the same bottle for a day or two).

Or if you think it’s too hard to drink that many bottles, try this: go get a box of 5 oz Dixie Cups. Ones with cartoons or pretty pictures on them. Fill one up and drink it at the o’clock and the o’thirty of each hour. Think of it as a little water ‘shot’. If you start at 9:00 and go ‘til 5:00, that's 85 ounces of water! And you'll barely even notice that you did anything (except for the pile of crumpled cups) . And that’s not counting a glass at lunch and supper. Not as bad as it sounds, eh?

Don’t worry. After a few days your bladder gets used to the extra volume, so you won’t still need a potty break every hour.

Here's to your Health--drink up!

Dr. Vince

When Candy is OK

My friend Jim ended his Lent fast—his F.A.C.T.S. plan—last Sunday. No alcohol, chips, cheese, crackers, treats or second-helpings, and very little fat. After losing 21 pounds in 40 days, and getting back into his ‘small’ suit, he was ready to celebrate with some treats. He told me that “When I went into Sunday School, there were some donuts and coffee there. Funny thing is, I really didn’t feel like having a donut. So I passed.”

In six weeks, his new way of eating became a new way of thinking. That’s the way it is with any new activity or change in your life. If you stick with it for 21 days or more, it starts to take hold and become a new habit (for better or worse).

The key to success in managing your weight (or anything else for that matter) is to respect its ‘season’. It’s hard to be perfect for too long. Six to twelve weeks is a good time frame to notice significant progress. My business partner, Dr. Elise, teaches yoga and Pilates classes for only four to six weeks at a time. Our Small Business Success Program at the Chamber is only six weeks long (with a big celebration at the end). AA takes it one day at a time.

Jim finally did celebrate later that day. It was Easter, so of course he had some Peeps, Snickers, malted milk eggs--even a peach daiquiri. “But after a few days," he said, "I think I’m going to keep sticking with it.” His progress inspired him to accomplish more. And he’s already back on the path.

So make a plan, work hard, reach your 30, 60 and 90-day goals, then take a break and celebrate. Review your progress, make changes if you need to, and go at it again. You’ll be surprised at what you can accomplish with some focused effort—and enthusiastic celebration.

Dr. Vince

How He Lost 21 pounds in 40 Days

My friend Jim lost 21 pounds over the past 40 days. He devised a simple and effective “fast” for Lent. He said I could share his program with you, and he even made up an easy way to remember it: F.A.C.T.S.

“F” stands for Fat, so he avoided fatty foods and extra fat. He also eliminated the rest of these for six weeks:

A = Alcohol
C = Chips, Cheese and Crackers
T = Treats
S = Second-Helpings

21 pounds in 40 days is impressive. Jim said he just got back into a suit that he hasn’t been able to wear for two years. You might want to try Jim’s FACTS plan. At least for a week. Or make up one of your own. You’ll be surprised at the changes you notice—and a little looser waistline will bump your enthusiasm for sure!



PS Changing your eating habits can be hard. Knowing what and how to change can be even harder. I’m putting together a course on Turning your Diet Inside-Out that’ll make it much easier for you. Look for details soon.

The Not-So-Secret Magic Word

Our friend Colter is a Star Wars fanatic and has a pretty creative imagination for an eight-year old. He had an interesting idea the other day in carpool.
"I wish there was a machine that could stop time when we go to the potty. That way when we got back, we didn't miss anything."

Like that other great science fiction mind H.G. Wells, Colter knows that "each moment of life is a miracle and mystery" and doesn't want to miss any. If we're not careful, Life can pass us by while we're in the potty. Or while we're doing those mundane, necessary-evils like work, errands, cleaning (and some not-so-necessary evils, like TV), and all the other things we feel like we 'have' to do.

The small things have a way of crowding out the big things. But only if you let them.

To really live enthused, you've got to put the important things on the top of your list. And YOU are the most important thing. Your health, your energy, your family, your growth, development and joy. The 'terrible daily-ness' is not your Life. And it can distract you from what you really want to do, what you want to accomplish, who you want to become.

The good news is that your Life can still express itself in, through and around all the little things and distractions. But you've got to schedule the important things first. I've found it's a little easier to do if you start using this magic word. You already know it, but you may have forgotten how to use it.

"No"

"Keep in mind that you are always saying 'no' to something. If it isn't to the apparent, urgent things in your life, it is probably to the more fundamental, highly important things. Even when the urgent is good, the good can keep you from your Best, keep you from your unique contribution. If you let it."

The first time I read this quote was about 12 years ago, in 7 Habits of Highly Effective People by Stephen Covey. Every time I show it in a class or workshop, nearly everyone says 'wait, let me copy that down.' They seem to resonate with the protective power of 'no'.

A life of enthusiasm flows from your unique contribution. Don't let it get crowded out by all the little stuff. Start saying 'no' -- with enthusiasm.

Dr. Vince

PS If you're still having trouble finding a few quiet minutes to yourself, try the potty. No one will bother you in there.

Sixty-Second Success

Friday after work, Grace and I stopped by DogEar Books for a local-author-book-signing party. Elizabeth, who also happens to be our carpool-mate, owns the bookstore, and another friend of ours, Diedre Knight, just had a book published—called Parallel Attraction. Diedre is a literary agent, but has jumped in with both feet as an author as well.

I always like to check out the quote at the front of a book. It usually sets the tone for the whole thing, gives some insight to the author’s approach, or can be a little off-the-wall (like the one in Fahrenheit 451: “If they give you ruled paper, right the other way.” I love that one.)

So, on the way back to the truck with my two autographed copies, I flipped one of them open to see the quote:

“We must not allow the clock and the calendar to blind us to the fact that each moment of life is a miracle and mystery.” H. G. Wells

That really hit home with me, especially when it comes to health and wellness. So many of my patients tell me “I don’t have time”. They don’t have time to get adjusted. They don’t have time to exercise. Don’t have time to put ice on an injury. Don’t have time to drink water. To relax. To breathe.

Time seems to be the culprit that keeps us from our Best. We could grow, change and improve our lives just by doing the things we already know to do, and want to do, and ‘wish’ we could do—if we could only find the time.

…each moment of life is a miracle and mystery…

The clock and the calendar have become our enemies. Too many activities, not enough time. Parents and the kids are over-scheduled, running off in four different directions (and that’s a trick when you only have three people in your family!)

Part of the mystery (or I guess you could call it a paradox) is that even though the clock and the calendar got you into this mess, the clock and the calendar are the only things that can get you out.

No matter how you may want to improve your life—fitness, weight loss, family, spiritual, relationships, education, finances, career—it’s going to take some time. Any improvement depends on your ability to make a plan and execute it.

Planning and Doing take time.

So, find just a few minutes today for yourself. For whatever you want to do. A minute or two may not seem like much at first, but you can get a lot done in a minute—organize your dresser, put your stuff in the car for the next day, hang a picture you’ve been putting off for a year and a half, write down some goals for the week. You can even get in a good workout (try jumping rope or doing pushups for a full minute and you’ll see what I mean).

Once you get a minute, keep finding a few more each day. They’ll start adding up, and you’ll be moving closer and closer to your goal—better health, better energy and a better life—and you’ll start becoming more aware of the miracle and mystery of your life.

Thanks for taking a few minutes to read this email. I hope they were well-spent.

Dr. Vince

PS You can check out Diedre’s new book at www.deidreknightbooks.com

PSS If you want an autographed copy, you can call DogEar Books at 706.342.3460

How to Tap into your Mind-Body Connection--Instantly

As a trombone player, I've always been fascinated by breathing. Better breath control, better sound. More breath, louder sound. And for trombonists, louder is usually better (Definition of a Gentleman: someone who knows how to play the trombone, but chooses not to.)

So you can imagine how frustrated I was when I started having breathing trouble in college. Halfway through my last summer with Spirit of Atlanta Drum and Bugle Corps, I had to fake my way through the daily warm-ups. My breathing problem kept me out ofthe Air Force, but ultimately led me to my career in chiropractic. And thanks to chiropractic and better nutrition,I 'm doing lots better now. Trombone or not, we all need to learn to take better advantage of our gift of breath.

Sure, we all can breathe; we do it every day. But not everyone knows HOW to breathe. We're born breathing correctly, but we unlearn it pretty quickly. Most of us do "stress-breathing", shallow breaths, high in the chest, which actually adds to our stress level. And most people ignore the value of breathing, or make fun of things like Lamaze class, or yoga, meditation, etc. But taking a few minutes each day to really breathe is the simplest thing you can do to de-stress and be your Best.

The cool thing about breathing: it's the only sub-conscious bodily function you can control with your conscious mind. Subconscious/automatic functions are the things that keep you alive while you sleep, like your heart beating, food digesting, liver doing the 1000 things the liver does, etc. But these are usually outside your conscious control--except for breathing.

Try it. Take a deep breath. Let it out. OK, now make your heart beat slower. Make your intestines digest faster. Tell your liver to secrete an enzyme (any old enzyme will do). Take another breath. See what I mean? Breathing is where you can literally contact and influence your Mind-Body Connection. Wow. That's why it's such an importantpart of meditation and spiritual practice. Also in yoga, stretching, exercise and any other physical discipline. Breathing can help you de-stress, detoxify your body, reduce your blood pressure, clear your mind and help you relax. All important for living enthused.

Here's an easy exercise to get started: Sit in a chair and relax. It doesn't even have to be real quiet or anything, just get started. Breathe deeply, slowly, in through your nose and out through your mouth. Make as little noise as possible. Don't try too hard. Let it flow. Keep your shoulders down, letting your breath fill your abdomen first. Think of your breath as water filling a pitcher, filling from the bottom to the top.

Don't try too hard, just relax and be aware of where your breath is moving. You can even put your hands on your tummy, middle fingertips touching on top of your navel. As you breathe, your fingertips should separate a little. It may help to try it lying face up on the bed (that's how you did it when you first learned). Focus on your breath. Feel it moving in and out. If you get athought, let it go. Keep focusing on your breath. Stay relaxed.

Start with 5-10 deep breaths, 3 times a day. Like any new skill, it will take a while for it to feel natural, so don't rush it. I'll give you a few more exercises soon.

Until then, don't forget to breathe.

Living Enthused,

Dr. Vince

Why I missed supper last night

It's that time of year again. I'm missing supper with my family. Missing Lions Club. I'm gone every Tuesday night for sevenweeks. But I love it. For the past seven years I've been helping coach other business owners in the Small Business Success Academy at our local Chamber. Grace is actually taking the class this year. And she, like all the other students say it's some of the best training they've ever had (she may be a little biased.)

Everyone's favorite part is the first slide. A beautiful, partly cloudy sky and ten words. I show it every night to help them remember it. By the fourth or fifth week, they know it's coming and quote it with me. I tell them that it's actually the most important thing they'll learn in the class. But not just because they're business owners. It's probably the most important thing you can learn as a human being:

Anything is Possible. The only Limits are those I acknowledge.

I've shown this slide seven times each year for seven years. And finally, after all that time, I realized my own limitation: I'm not helping as many people as I can. Not just in the Small Business Class, but in my chiropractic practice as well. I try to be more of a 'health and wellness coach', helping my practice members get the most out of their lives. But in the flesh, I can only help one person at a time.

So, I used my creative imagination (which is the other slide I show each night) and decided to expand my possibilities. To help more and more people, I'm going to share what I've learned through 'e-coaching'. I'll be sending regular email "tips, thots and news" on nutrition, fitness, stress, success, wellness, etc. All designed to help you create the well-rounded, well-developed and satisfying life you're dreaming of.

If you'd rather not to hear from me, just reply and say so. I promise to only share my most useful and valuable training information with you. I also promise that I will never share, sell or distribute your email address to anyone else (I hate spam too).

My mission in life is to "Live Enthused", and I would love to help you, too...to be truly healthy and successful, from the Inside-Out.

Watch for my first email soon. Feel free to send me your questions, comments and suggestions. And please forward this to anyone else who is interested in better Health, better Energy-and a Better Life.

Talk to you soon...Dr. Vince